Astavakrasana (Eight-Twists Pose) – Benefits, Adjustment & Cautions

Astavakrasana is dedicated to Sage Astavakra, the spiritual preceptor of King Janaka of Mithila. Astavakra counts as an advanced asana and aims to awaken manipura chakra. This posture is an arm-balancing posture and requires a gentle wrist warm-up prior final attempt. Therefore, you can add a few round of wrist rotations, shoulder rotations and elbow movements. It will hep you to balance better and be prepared for the pose. Skipping necessary warm-ups often causes cartilage depletion and pain post practice. This is something you should be aware of!

Instructions to perform Astavakrasana:

Stand with the feet about hald metre apart

Bend the knees

Place the right palm on the floor between the feet and the left palm a little in front of the left foot

Place the right leg above the right arm

Rest the thigh on the back of the right upper arm, just above the elbow

Bring the left foot forward between the arms so that it lies close to the right foot

Lift both legs from the floor and interlock them by placing the left foot on the right ankle

Stretch both legs to the right side

Be sure that the right arm is between the thighs

The right elbow should be slightly bent below the thighs

The left upper arm should be straight

Balance on the arms

Bend the elbows, lower the trunk and head until they are parallel to the floor

Benefits of Astavakrasana:

Develops nervous control

Reverses the flow of apana

Directs the energy to manipura chakra

Strengthens the wrists, leg and arm muscles

Strengthens the abdominal muscles

Cautions:

Astavakrasana should be avoided by people with heart ailments, high blood pressure, back conditions or problems with the hips. This posture shouldn’t be attempted until the arms and shoulders have become very strong.

How to get to the next level in yoga?

To get to the next level and unfold another layer of yourself and yogic journey, you can consider taking a 200 Hour Yoga Teacher Training course in India at Yoga India foundation. This is a wonderful opportunity to grow your practice, learn yoga in its birth place India and study with the most experienced teachers. At Yoga India Foundation you get to -besides the asana practice- learn about meditation, pranayama, kriyas, mantras, karma yoga, Ayurveda and emotional blockage treatment as well.

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2 comments

Sarah

February 1, 2018 at 10:17 am

this posture looks so difficult to me!! My arms are not strong enough yet but I hope soon I will be able to master this pose. I hope I get to join your Yoga Teacher Training in India one day so I can become stronger and more flexible!

Yoga India Foundation

February 1, 2018 at 10:23 am

Namaste Sarah, Astavakrasana can be challenging in the beginning, yes. But once you become stronger in your arms and shoulders, you will be able to do it. You are also welcome to join our Yoga Teacher Training in India to expand your yogic knowledge and get deeper into your practise.
Just drop as an email and we will send you all Infos!